AD 15mins
Row 15mins
AD 15mins
all easy pace
Not done
PM
A. snatch grip deadlift build to a tough 3 in 10mins
B. muscle snatch x 3/hang snatch x 3; rest 2mins x 3-4sets
+
4mins 95% effort
5 PS 95#
10 HR pushups
rest 3mins
4min 95% effort
3 pHSPU unbroken 5" deficit
10 T2B unbroken
rest 3mins
4min 95% effort
Row 500m remainder of time amrap
wall balls 20# 10' target
rest 3mins
4min 95% effort
20 DU
5 burpees
10 air squat
PM
A. snatch grip deadlift build to a tough 3 in 10mins
B. muscle snatch x 3/hang snatch x 3; rest 2mins x 3-4sets
+
4mins 95% effort
5 PS 95#
10 HR pushups
rest 3mins
4min 95% effort
3 pHSPU unbroken 5" deficit
10 T2B unbroken
rest 3mins
4min 95% effort
Row 500m remainder of time amrap
wall balls 20# 10' target
rest 3mins
4min 95% effort
20 DU
5 burpees
10 air squat
A. 285
B. 135
5rds + 5 + 4HRPU
6rds
48 WBs, did row in like 1:50
5rds + 20 + 3burpee
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